beginner: 20 minutes of walking intermediate: 30 minutes of jogging oe = a advanced: 40 minutes of running push ups b: 5/515 i: 10110] 10|10|10 a: 20] 20) 20) 20) 20 Ba crunches b: 1515 i: 50/50] 50|50 a: 300 at once squats b: 10/10/10 20| 20 50 | 50 beginner. as long as you need rest between sets intermediate: up to 2 minutes advanced: 60 seconds © Neila Rey neilarey.com- no breaks - jumping jacks high knees jumping jacks high knees jumping jacks high knees jumping jacks high knees jumping jacks high knees jumping jacks © Neila Rey 10 seconds 20 seconds 30 seconds 40 seconds 50 seconds 60 seconds 50 seconds 40 seconds 30 seconds 20 seconds 10 seconds plank 3 times during the day beginners: 30 seconds intermediate: 2 minutes advanced: 5 minutes wall sit imes during the day beginners: 30 seconds intermediate: 2 minutes advanced: § minutes neilarey.com© Neila Rey Long run / jog / walk 60 minutes at any speed BB high jumps b: 5 | throughout the day i 10 | 2-3minute a: 15 | 1 minute break break BB knee pull-ins b: 5 | throughout th i 10 | 2-3minute breaks a: 12 | 30-40 second break Bh pushu b: 3 | throughout the day it T minute break a: 10 | 30-40 second break neilarey.com